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Guide to
Driving With Anxiety

If you struggle with fear or anxiety while driving, you are definitely not alone. Results from a recent study showed that about 55% of survey participants had or were currently seeking help, and 22% intended to seek help, for driving anxiety. Another study found that as many as 80% of participants experienced some level of anxiety while driving.

Although driving with anxiety can be an inconvenience for some, others may experience panic attacks and other severe symptoms while driving, significantly affecting their lives. However, overcoming driving anxiety is possible with different approaches, techniques, and treatments.

woman with both hands on her head seating beside a car looking traumatized

What Is Driving Anxiety?

Driving anxiety is an extreme or irrational worry about operating a motor vehicle. In some cases, individuals have an intense fear of driving (vehophobia) that can be debilitating and cause serious physical and psychological symptoms. This is distinct from nervousness or jitters while driving, as the symptoms are much more severe and often triggered by specific scenarios.

Common triggers of driving anxiety include:

  • Heavy traffic or stressful traffic climates
  • Highways or high-speed roads
  • Night driving or poor visibility
  • Driving past accidents
  • Having to drive an unfamiliar route

Medical professionals may diagnose a driving anxiety disorder as vehophobia, amaxophobia, motorphobia, or ochophobia, which may also extend to being a passenger in a vehicle.

What Causes Anxiety While Driving?

Extreme anxiety or fear while driving is typically connected to a traumatic experience in a car crash or a similar situation. However, people with a history of anxiety or panic attacks may also have a higher risk of developing a driving phobia.

Root causes of driving anxiety may fall into these categories:

  • Trauma from a previous car accident
  • Post-traumatic stress disorder (PTSD) from another incident
  • Obsessively overthinking road dangers or car safety
  • Other mental health conditions, such as panic disorder

Along with the underlying psychological causes of driving anxiety, there are environmental factors that can escalate feelings of fear, including driving during rush hour, loud vehicles, and aggressive drivers. Lifestyle factors, such as lack of sleep, chronic stress, or caffeine consumption, may also contribute to anxiety while driving.

Can a Car Accident Trigger Driving Anxiety?

Being involved in a previous car crash can lead to post-accident anxiety that causes fear or panic while driving. Data suggests that about one in every four people who survive a traffic accident suffers from PTSD. This may cause flashbacks, intrusive memories, or nightmares about the crash that lead to avoidance behaviors.

When car accident survivors experience driving anxiety, it’s common for them to avoid situations that may trigger fear or enhance PTSD symptoms. They may try to:

  • Avoid driving or riding in cars
  • Avoid all travel—even with other modes of transportation
  • Stay away from places that trigger memories
  • Avoid people or objects that remind them of the crash
  • Withdraw from social situations to prevent panic attacks

Avoidance can offer short-term relief but may reinforce fear over time; a therapist can help introduce gentle, gradual exposure in a safe, structured way.

Signs and Symptoms of Driving Anxiety

woman showing signs of anxiety

Every person is unique and may experience different driving anxiety symptoms in varying degrees of intensity. However, there are common signs and symptoms typically associated with driving anxiety, including:

  • Physical symptoms: Anxiety while driving can cause physical changes in the body, such as rapid heart rate, shaking, shortness of breath, dizziness, and nausea.
  • Panic attacks: Some people will have panic attacks while driving or even just thinking about driving. Along with physical symptoms, panic attacks involve intense feelings of fear and detachment.
  • Avoidance: Avoiding anxiety triggers, such as driving or making plans that would involve driving, is also common.
  • Difficulty focusing: Those who experience driving anxiety may have trouble concentrating because they are preoccupied with worry and fear.
  • Negative thoughts: Negative or intrusive thoughts may include concerns of losing control, road dangers, being trapped, or possibly harming others.
  • Emotional symptoms: Driving anxiety can trigger frustration, anger, sadness, or embarrassment.

How to Cope With Anxiety While Driving

While driving with anxiety or fear can significantly impact your life, there are ways of overcoming driving anxiety with the right techniques and support.

Practice Gradual Exposure

Exposure therapy is an approach that can help with anxiety and PTSD by gradually exposing you to triggers. For a car accident case, this may involve cognitive behavioral therapy (CBT) to slowly reintroduce images and sounds, eventually leading to re-engaging with things or activities you have avoided.

Breathing and Relaxation Techniques

Several breathing and relaxation techniques are incredibly beneficial for those who suffer from driving anxiety, including box breathing, grounding exercises, meditation, or practicing mindfulness before or during driving.

Visualization and Positive Affirmations

Repeating positive affirmations and visualizing yourself driving the particular route are approaches that can help you feel more relaxed, grounded, and confident before getting behind the wheel.

Maintain a Calming Driving Environment

Before driving, create a calm environment inside the vehicle that allows you to focus and relax. This may include playing soothing music, keeping the car clean and organized, avoiding caffeine or other stimulants, and removing distractions.

Seek Professional Help When Needed

  • While it’s crucial to seek medical attention for your physical injuries after a car accident, remember that you can be affected mentally and emotionally as well. If you’re experiencing persistent or worsening driving anxiety, work with a therapist or CBT specialist to manage your symptoms.

    Also, if another person caused your accident and injuries, a car accident lawyer can help you claim compensation that may cover PTSD or driving phobia treatment. An attorney will demand that available compensation for mental suffering be included in case settlements and verdicts.

How to Prevent Panic Attacks While Driving

A man driving a car

If you suffer from panic attacks while driving, a mental health professional can offer guidance on how to prevent an attack from occurring while driving. Some techniques or steps to take might include:

  • Recognize the early signs that a panic attack is coming.
  • As soon as you realize what is happening, pull over for safety.
  • Use your breathing or relaxation techniques to help calm yourself.
  • Ground yourself with sensory cues, such as identifying things you can see, hear, touch, smell, or taste.
  • Avoid negative or catastrophic thinking that can escalate the attack.
  • Wait until symptoms subside before driving.

When panic attack symptoms persist, call for help. Reach out to a family member, trusted friend, or therapist for assistance rather than attempting to drive.

How to Rebuild Confidence After an Accident or Panic Episode

A car crash can be traumatic, but panic attacks or PTSD symptoms after the accident can also have a serious impact on your confidence. There are ways to help rebuild that confidence and trust in yourself, which can reduce your anxiety about driving, such as:

  • Journaling about your feelings
  • Taking a safe driving class
  • Practicing shorter drives that are familiar
  • Talking about your experience with a mental health care provider

Recovery times and treatment approaches for driving anxiety will vary between individuals. It’s important to seek help when needed and utilize techniques that are tailored to your specific needs.

When to Consider Professional Help for Driving Anxiety

While self-help techniques might be enough for some people, others who are experiencing severe driving anxiety symptoms that affect their quality of life may need professional help.

Signs that it’s time to consult a mental health practitioner include:

  • Your anxiety or fear of driving is not improving.
  • You have regular panic attacks.
  • You continue to avoid driving long after the accident.
  • Your anxiety is interfering with daily life, such as work or personal relationships.
  • You had an anxiety disorder or other mental health condition before the car accident, which is worsening after the crash.

The type of professional you need will depend on your symptoms and the treatment approach that is best for you. Consider speaking with therapists who specialize in CBT, eye movement desensitization and reprocessing (EMDR), exposure therapy, or acceptance and commitment therapy (ACT).

Safe Driving Tips for Anxious Drivers

If you regularly deal with anxiety while driving, it’s more important than ever to focus on ways to keep you and other drivers safe on the road. Tips that can help you protect yourself and avoid anxiety-inducing triggers include:

  • Plan driving routes ahead of time.
  • Drive during the day or at times when traffic is minimal.
  • Avoid multitasking while driving.
  • Do not allow loud passengers in your car.
  • Keep emergency numbers easily accessible.
  • Take frequent breaks during long drives.
  • Drive with trusted family members or friends.

Resources and Support for Drivers With Anxiety

Although some anxiety or fear after a car accident is normal, phobias or debilitating feelings of worry should not be ignored. Several organizations offer helpful information and resources to assist:

You can also connect with an experienced car accident attorney to seek financial compensation for your damages and help you get the care and support you need. At NST Law, we are passionate about helping our clients and the communities we serve. Contact us today for a free consultation.